Warm Up

500m Row

Stretching & Mobility Work

 WOD

100 Singles

50 Wall Balls (20/14)

50 Box Jumps(24/20)

40 Shoulder to Overhead (95/65)

40 Burpees

30 Cleans (95/65)

30 Kettlebell Swings

20 Pull Ups

20 Toes to Bar

1 50ft Bear Crawl

1 Rope Climb 

(30 Minute Time Cap) 

WORKOUT OF THE DAY